Thursday November 30th

FIT

SKILL
DEADLIFT
9 - 7 - 5 - 3

Work up in weight

WOD
5 ROUNDS FOR QUALITY:
250m Row / Ski OR 200m Run
8 Bench Press
8 Bent Over Rows
8 Strict Press

Then…

TABATA:
1. Bicep Curls
2. Tricep Push ups
3. Alternating V ups
4. Hollow Rocks

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BURN

SWEAT
FOR TIME:
100 Lunges
80 KB Swings
60 Lateral Plyo Squats
40 DB Push Press
20 Devils Press

STRENGTH
4 SETS:
8/side Bird Dog Rows
20 Bear Crawl Shoulder Taps